17 Sept 2013

Warm Up


3 rounds of:

hill sprint, 10 sit ups, 10 front squats with pvc/bar, 10 press with pvc/bar, 10 lateral parallete jumps, 1 rope climb,

samson stretch

 

Strength

Push Press 3 sets of 10 at 50%, 60%, 65%

 

WOD

15 min AMRAP: Partner tire flip out 40 yds, sprint back 40yds, 1 rope climb while partner 2 holds plank. Switch.